Are you trying to lose weight? Then you know that holidays, festivals and parties are kryptonite to weight loss. Take Super Bowl Sunday with the halftime appetizer buffets--it's almost impossible to avoid overindulging. And two out of three Americans do too much of that already. It didn't take the TLC show "My 600-lb Life" to prove that obesity is out of control. If diet is part of your game plan, there are ways to tackle food blowouts, based on TLC's bariatric surgery show and Mama June's weight loss Reality TV show.

Drink the fat away

It's not just food that leads to morbid obesity but beverages.

Super Bowl, football games, and sporting events are notorious for promoting poor drink choices. On "From Not to Hot" Mama June Shannon, mother of child star Honey Boo Boo, lost 300 pounds.

She explained that soda pop and alcohol are verboten after gastric bypass surgery. So trade beer and pop for water with lemon, metabolism boosting green tea or unsweetened ice tea. Make a fruit water cleanse, laying strawberries, lemons, limes and blueberries in a water bottle. Refill and sip all day. Mind the caffeine which is an appetite stimulant.

Avoid the triggers

Seat yourself as far from the halftime appetizers as possible and away from the tempting smells. Eat a full meal at home before you arrive. If you're hosting Super Bowl Sunday, offer lots of light, vegetarian snacks.

Make sub sandwiches, nachos, pizza and tacos low-carb with lots of protein and veggies. Grill cauliflower and mushrooms along with brats and burgers. Bring frozen fruit for dessert. Mama June's trainer taught her this calorie-saving trick. Load your plate with fresh vegetables and light dip.

Healthy food swaps for weight loss

Dr. Now of "My 600-lb Life" encourages bariatric patients to eat a diet heavy on fish and lean meat and to avoid white foods (rice, potatoes, pasta, and bread). Swap bread for vegetables: cauliflower instead of potato salad and lettuce instead of bread wraps. Skip condiment calorie traps. Eat salsa or hummus instead of dip or dressing.

Substitute homemade guacamole (avocado, lemon juice, garlic, onion and tomatoes) for mayo or cheese spreads. Use feta or Parmesan cheese for colby or cheddar. Serve homemade kale, carrot, eggplant and zucchini chips instead of potato chips. Eat roasted edamame or pea crisps over chips for weight loss. Swap sour cream for Greek yogurt.

Low-sodium, ketogenic protein vs. carbs

Skip smoked and processed meats--reality television's Dr. Now even disallows turkey bacon on the "My 600-lb Life" diet. Mama June loves BBQ but it can be made with a fraction of the calories.

For a diabetes-friendly Super Bowl BBQ cook ground chicken with liquid smoke, applesauce, horseradish, garlic, celery seed, mustard, a little molasses and lime juice.

Skip HFCS (high fructose corn syrup) and added sugar. Use chicken or fish in tacos and nachos. Grill ahi or yellowfin tuna, salmon, lean pork and beef cuts instead of brats or burgers. Season with salt-free Spike or Mrs. Dash. Make hot wings with butter spray and fresh spices. Make ketogenic and antioxidant chicken or tuna salad with apples, berries, walnuts, chia and pumpkin seeds.